5.31.22
Metcon
EMOM x 9 mins:
1. 40 secs Banded Dead-Bug
2. 40 secs Banded Pull Apart
3. 40 secs of chosen Cardio
1. 40 secs Banded Dead-Bug
2. 40 secs Banded Pull Apart
3. 40 secs of chosen Cardio
Metcon
Every 4 min x 20 mins:
15 T2B / Knees to Elbows / Hanging Knee Raises
15 Box Jumps (24/20)
20/15 Calorie Assault Bike – 25/20 Calorie Row
15 T2B / Knees to Elbows / Hanging Knee Raises
15 Box Jumps (24/20)
20/15 Calorie Assault Bike – 25/20 Calorie Row
Bench Press (Weight)
Metcon
Optional Extra Work
Run or Row the following intervals:
1 x 1600/1000m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins
1 x 1000/600m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins
Then
3 x 400/200m at best pace possible
Rest Walk 1 min
1 x 10 at 50% of 1RM
1 x 8 at 60%
1 x 5 at 70%
1 x 5 at 75%
1 x 3 at 80%
1 X Max Reps at 85%
Complete 8(-2) DB Bent Over Row after each set of Bench Press